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Yoga Poses for PCOS: 21 Yoga Poses to Help with PCOS

Yoga Poses for PCOS

Yoga Poses for PCOS: 21 Yoga Poses to Help with PCOS

Yoga Poses for PCOS

The menstrual cycle is an important part of women’s well-being. It impacts the hormones, moods, and homeostasis of the body. PCOS (Polycystic Ovarian Syndrome) is a disorder that affects one out of five women in India, according to an All India Institute of Medical Sciences report.

One of the major causes of PCOS is the imbalance created by high levels of stress. An increase in androgens, cortisol, and higher blood sugar levels are symptomatic of PCOS. Yoga as an everyday practise can help heal many of the symptoms, relieve stress and bring calmness to the body and mind.

21 Effective Yoga Poses for PCOS Treatment

Yoga is an ancient Indian practice that offers all-round wellness and imbibes a sense of flow, calm, and stability in the practitioner. Many studies have shown that yoga is effective in regulating androgen levels, fighting insulin resistance, and detoxifying the body from cortisol.

PCOS patients can rely on yoga to bring relief from stress, hormonal imbalance, and other accompanying disorders.  

Here is our list of 21 yoga poses that are effective for PCOS –

1. Supta Baddha Konasana (Butterfly Pose)

It can help in releasing emotions stored  in your hips and surrounding areas. It can be practiced in a forward-bending or reclining manner.

2. Padmasana (Lotus Pose)

This is a cross-legged sitting pose in which each foot is placed on the opposite thigh. It helps strengthen the pelvic region and brings stability and strength to the pelvic muscles.

3. Bhujangasana (Cobra Pose)

In this pose, your chest lifts, which enhances your blood flow as well as affects your heart. It helps relieve fatigue and brings down cortisol levels by eliminating negative emotions .

4. Dhanurasana (Bow Pose)

This is an intermediate-level pose that may relieve menstrual discomfort. The chest is opened and the back is significantly stretched as you elevate your torso upward.

5. Viparita Karani (Inverted Pose)

Itis an ideal before-sleep asana. The stretched legs and feet help release tension and increase blood circulation, which, in turn, results in relaxing for a good sleep.

6. Sarvangasana (Shoulder stand)

This a pose wherein the whole body is balanced on the shoulders. It is also a part of the Padma Sadhana sequence. It stimulates the thyroid gland and improves metabolism.  

7. Bharadvajasana (Bharadvaja’s Twist)

The pose is performed by laterally twisting the spine and massaging the internal organs gently.

8. Supported Setu Bandha Sarvangasana (Bridge Pose)

Thispose stimulates blood pressure sensors in the neck and upper chest, triggering reflexes that reduce nerve input into the adrenal glands, slow the heart rate, slow the brain waves, and relax blood vessels.

9. Sudarshan Kriya

 Itis a breathing technique that uses different breathing cycles and can help release stuck emotions.

10. Naukasana (Boat Pose) 

This pose helps to reduce body fat, improves blood flow to the reproductive organs, and enhances the function of the ovaries.

11. Supported  Sukhasana (EasyPose)  

It Is the name for any comfortable, cross-legged, seated position used in yoga practice and meditation. In addition to opening the hips, it helps stretch the spine, increases energy, and uplifts the mood.

12. Marjaryasana and Bitilasana (Cat and Cow Pose)

This is a fusion of two stretches to gently stretch and warm up your spine and helps with losing abdominal fat.

13. Prasarita Padottanasana (Wide-legged Forward Bend)

This is a standing bend that gently massages the internal organs and works with our internal cues for balance.

14. Paschimottanasana (Seated forward bend)

It is a better option than a standing forward bend for people who are struggling with PCOS-related weight gain.

15. Garland Pose (Malasana)

It is yoga’s deep squat, with the feet together and the back rounded with multiple hand placement variations. It focuses on the root chakra and can be very grounding.

16. Nispanda Bhava

It is a great way to relieve stress as it involves observing without reacting.

17. Nadi shodhana

This is primarily aimed at clearing and purifying the subtle channels of the mind-body organism, infusing more oxygen and clearing toxins.                                                                 

18. Shavasana

Shavasana is a pose for the end of a yoga session and is essential for bringing relaxation. This is done by lying on your back with your eyes closed and your palms wide open, facing upwards.

19. Kapalbhati Pranayam

Kapalbhati Pranayamis a faster-paced breathing exercise that stimulates the pancreas and gives you a taut belly.

20. Anulom Vilom

This is performed by inhaling and exhaling through the opposite nostrils while holding the other one closed. It aids the flow of prana, vital life energy, and should be done every day for 10 minutes.

21. Surya Namaskar

It is a powerful yoga pose sequence that is great for cardiovascular activity and can help improve waist to hip ratio when practised daily for 5-8 times.


PCOS symptoms can be managed using medical treatments, but as stress plays a big role, inculcating healthy changes in lifestyle and incorporating yoga into your daily routine has been shown to bring faster results. The major benefits of yoga are that it has no side effects, is open for individuals of any fitness level, and treats the mind, body, and spirit as a whole.

Practicing with the guidance of a yoga teacher is essential, whether you are a beginner or have prior experience of doing yoga. It is a habit that reaps many benefits and should be implemented at all life stages to help beat various physical, mental, and psychological ailments.